Did you know that if we have low energy availability we are 3x more likely to have to take time off training due to illness?

That could mean about 3 weeks lost training throughout the year due to injury or delayed recovery - and that's not even considering the higher risk of stress fractures and bone breaks.

Do you know how much carbohydrate to eat before, during and after competition for optimal performance? The Carbohydrates for Endurance Athletes in Competition Questionnaire (CEAC-Q) was designed to help guide where you could optimise your race and training nutrition strategy.

Freaking out because your weight has increased when you are trying to lose weight cycling? Before you hit the panic button and use it as a reason to go on a crash diet, take a moment to pause and put that one number in context of the bigger picture. Our weight changes a lot on a daily, weekly, monthly and yearly basis - way beyond changes in body composition.

Can you relate to my perfectionistic thinking when it comes to cycling and nutrition? Yesterday it cost me (at least) and hour worth of riding time!

Many cyclists want to lose weight to improve power-to-weight ratio. But, what do you do when you see a number on the scale that you don’t like?

Why do you think your nutrition needs to be really hard and complicated for it to work as a cyclist trying to lose weight and improve your power to weight ratio?

Is sugar water the ultimate fuelling strategy for cyclists? I looked at the research and took it to the test to see if sugar really is the best fuelling strategy for cyclists and if it does get the sports dietitian seal of approval.

Race nutrition report: Masters State Championships. Glen Leechburch Auwers achieved 4th place at the State Masters Championships due to determination and perseverance, with a dose of carb loading and good bike nutrition. My expectation was to be dropped on the first lap. There were so many ‘better’ and ‘stronger’ riders there that day. I think the carb loading gave me that extra edge to finish strong. 

Carbs not only improve your cycling endurance performance - they also enhance any strength training you do.

Supplements are like the sprinkles on a cake.

They're one percenters that *may* glam up your performance a little bit, but on their own may not have that much an impact if you don't have a strong nutritional foundation to base it upon.

Whenever you are wondering if it's worth spending your hard earned cash on a supplement - take a moment to check out the AIS Sports Supplements Framework

Are you a cyclist who wants to fuel effectively and make the most of your training and competition?

Join this FREE cycling nutrition webinar LIVE with Advanced Sports Dietitian Dr Gemma Sampson to discover the three most common fuelling mistakes cyclists make that limit their performance and training adaptations.

I almost didn’t get on the start line for this race. I almost let my mental chatter talk me out of doing this race and in the process learned another lesson in the art of developing a high performance mindset.

With a range of alcohol free beers to choose from, you are bound to find a new favourite to satisfy your thirst without the hangover.

When it comes to energy drinks, there are many brands, all with different flavours, ingredients, unique properties and nutritional composition. How do you determine the best carbohydrate energy drink to fuel your cycling?

Often my clients KNOW what to do when it comes to nutrition, they just aren't doing it. What I love most about my job is NOT telling you what to do - but giving you the skills to make better food choices for life and actually apply you nutrition knowledge in practice.

The UCI World Championships in Wollongong is going to be SUCH an interesting race, the course is nothing like any other UCI world Champs courses I've seen. It's technical, it's lumpy.. actually it is more than lumpy. There is one particular section on the crit course which is near vertical, I checked the Ramah Rampage strava segment and saw gradients exceeding 25%. Ouch!

Have you tried something new on race day and had it go terribly wrong?

This has been the theme of the day with today's 1:1 client calls - where people have decided in the heat of the moment to use a gel, bar or energy drink mid race that they’ve never tired before and it went horribly wrong.

If you aren't already, I HIGHLY encourage you to start recording your menstrual cycle to help understand the unique patterns and challenges that you experience and how they can influence your food choices and intake.

How does a professional cyclist fuel the Vuelta? Professional cyclists adapt their carbohydrate intake both overall and in grams per hour to suit the demands of that stage (and what's on the cards tomorrow). Different days have different nutrition needs - whether that's in a training block or competition racing something epic like the Vuelta. Not every day is high carb or low carb.

If you are a female cyclist who wants to avoid these top 3 nutrition mistakes and learn more about how to fuel around your training for better health, recovery, body composition and performance, then this masterclass is for you!